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Vegetarian Chickpea and Okra Stew in Tomato Sauce

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This recipe for chickpea and okra stew in a fresh tomato sauce, is a healthy, vegetarian dish made in just 30 minutes. Add gnocchi or sweet potato to make it more filling.

Greek gumbo with okra, gnocchi & chickpeas (vegan) 2
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Okra and chickpeas may sound like a strange combination, but it's common to some Mediterranean areas. It's also a great way to add protein to this okra dish.

How to make okra less slimy

One of my most favorite recipes is this Bamya recipe (okra stew with chicken). which my mom calls "chicken with okra" or "kotopoulo me bamies" in Greek. The foolproof technique for not making okra slimy consists in two things:

  1. Cooking it in a tangy sauce
  2. Using okra whole

When okra is cooked with tomato juice, the acidity of the tomatoes doesn't let it get "slimy" (fact verified by Southern Livings' okra tomato recipe and many more, my grandma included!).

That's the reason why freshly squeezed lemon juice is also used in most okra recipes. And I have to say that the tanginess of the lemon brings out the fresh character of the okra!

Greek gumbo with okra, gnocchi & chickpeas (vegan) 6

Tips for Cooking with Okra

  • How much lemon juice to use? The Mediterranean spirit demands that okra should be tangy. If you're not sure how you like it, start with less lemon juice and adjust by taste.
  • Frozen okra is a great option for this recipe. Use baby okra if possible.
  • Don't stir the okra in the pot because if traumatized it can get slimy. Instead, cook over low heat (simmer) and gently shake the pan from time to time to avoid sticking.

📖 Recipe

Vegetarian Chickpea and Okra Stew in Tomato Sauce

Makos
This recipe for chickpea and okra stew in a fresh tomato sauce, is a healthy, vegetarian dish made in just 30 minutes. Add gnocchi or sweet potato to make it more filling.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Healthy, Main Course, Vegan
Cuisine Greek, Mediterranean
Servings 4 servings
Calories 367 kcal

Ingredients
 

  • 2 tablespoons (26 g) olive oil
  • 1 (120 g) onion (finely chopped)
  • 1 teaspoon salt
  • 1 teaspoon sweet paprika (or smoked paprika)
  • ½ teaspoon freshly ground black pepper
  • ½ teaspoon turmeric
  • 1 garlic clove (minced)
  • 1 pound (450 g) baby okra (fresh or frozen)
  • 1 cup (240 ml) dry white wine (or vegetable stock)
  • 2 cups (480 g) tomatoes (pureed or grated)
  • 1 teaspoon sumac (or cumin or coriander)
  • 4 tablespoons (60 g) freshly squeezed lemon juice (or adjust to taste)
  • ½ bunch fresh parsley (chopped)
  • 1 can (425 g) chickpeas (rinsed and drained)
  • 1 pound (450 g) gnocchi

Instructions
 

  • Transfer the olive oil, the onion, the salt, the paprika, the black pepper and the turmeric to a large pot and sauté, stirring often, over medium/high heat until the onion is translucent (about 3-4 minutes).
  • Add the garlic and the okra and cook, stirring often, for 2-3 more minutes.
    If you use sweet potatoes instead of gnocchi, add them now.
  • Add the wine (or vegetable stock), the pureed tomatoes, the sumac (or lemon zest) and the lemon juice and bring to a boil. Then reduce the heat to a gentle simmer, cover the pot with a lid and cook for 15-18 minutes, depending on how soft you prefer the okra.
  • Add the parsley, the chickpeas and the gnocchi. Taste and if needed, add more salt or a bit of sugar to balance the acidity.
    If the sauce is too thick you may have to add a splash of water. Cover the pot and cook for 5 more minutes.
    Serve.

Notes

If you can't find gluten-free gnocchi, use an equal amount of sweet potatoes, peeled and diced. In this case, you should cook the potatoes from the start, along with the okra.
If you don’t want to use canned chickpeas, soak 100 grams of dried chickpeas overnight with 3 cups water. Drain them, mix them with 1 teaspoon of baking soda and let them sit for 20 minutes. Then rinse them well and boil in a pot with fresh water until tender. More detailed instructions for how to cook chickpeas you can find in the recipe Easy Moroccan chickpea stew.
Spices: If you don't have any of the spices mentioned, you can just omit it. Other spices you can use or substitute (depending on your preference) are: chili, cumin, cayenne pepper, coriander seeds, ginger, thyme.
This stew will thicken as it rests. If you need to re-heat it, you’ll have to add some water to thin out the sauce.
The acidity of the tomatoes and the lemon juice won't let the okra become slimy. To balance this acidity you may have to add a bit more salt or sugar.

Nutrition

Calories: 367kcalCarbohydrates: 58gProtein: 8gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 986mgPotassium: 678mgFiber: 8gSugar: 6gVitamin A: 2282IUVitamin C: 54mgCalcium: 150mgIron: 6mg
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Comments

    5 from 1 vote

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  1. Akhila@Pepper Delight says

    5 stars
    I have eaten a lot of okra recipes before but nothing like okra and chickpeas. It really looks interesting, Thanks for sharing this wonderful recipe.

    Reply

    • Makos says

      Thank you Akhila, I'd love to know how you prepare okra!

      Reply